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BoostcampPNG

4 day bro split

by Hasan S.
3 athletes joined

Program Description

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Program Overview

  • Level
    Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Olympic Weightlifting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 08, 2025 10:11
  • Last Edited
    Dec 01, 2025 08:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Biceps
14%
Upper Back
11.8%
Chest
8.6%
Lats
7.9%
Front Delts
7.4%
Hamstrings
6.6%
Middle Delts
5.2%
Glutes
5.2%
Quadriceps
4.8%
Rear Delts
4.4%
Calves
2.9%
Lower Back
2.2%
Abs
1.7%
Forearms
1.3%
Adductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Bayesian Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Larsen Press (Barbell)
2 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 2
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
2
Seated Row (Cable)
3 Sets
6-10 Reps
@9
3
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
8-12 Reps
@9
7
Bayesian Curl
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
3-5 Reps
8-12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
@9
@9
3
Hip Thrust (Machine)
2 Sets
1 Set
6-10 Reps
10-15 Reps
@9
@9
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
3 Sets
8-12 Reps
@9
6
Standing Calf Raise
3 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@9
Day 4
1
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
2
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
5
Bayesian Curl
3 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
8
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9